Dairy is one of the lowest-GI food groups. Plain milk tests at 32–39 and plain yogurt at 35, and cheese, butter, and cream have so little carbohydrate that they have no GI at all. The catches are sweetened dairy, which still tests low but is loaded with sugar, and two plant milks: oat (69) and rice (86).
Below are GI, GL, and carbs for 18 dairy foods and milk alternatives, the swaps that matter most, and a shopping list you can print.
- Dairy GI table
- Why dairy tests low
- Best and worst picks
- Smart swaps
- Shopping list
- Tips
- FAQ
- Printable
Fewest carbs: hard cheese and butter (0 g)
Highest GI: rice milk (86)
Best everyday picks: plain Greek yogurt and unsweetened soy or almond milk
Glycemic index of milk, yogurt and dairy: 18 compared
| Food | GI | GL | Carbs | Serving | Fits these plans | |
|---|---|---|---|---|---|---|
 |
Milk, whole | 39 | 5 | 12 g | 250 ml | Low-GI, Mediterranean, Diabetes-friendly |
|
Milk, skim or low-fat | 32 | 4 | 13 g | 250 ml | Low-GI, South Beach P1, Mediterranean, Diabetes-friendly |
 |
Soy milk, unsweetened | 34 | 3 | 9 g | 250 ml | Low-GI, South Beach P1, Mediterranean, Diabetes-friendly |
 |
Almond milk, unsweetened Fewest carbs of the milks |
No GI | ~0 | 1 g | 250 ml | Low-GI, South Beach P1, Keto, Mediterranean, Diabetes-friendly |
 |
Oat milk | 69 | 11 | 16 g | 250 ml | Mediterranean |
 |
Rice milk Highest GI here |
86 | 28 | 33 g | 250 ml | — |
 |
Coconut milk, canned | No GI | ~0 | 2 g | 60 ml | Low-GI, Keto, Diabetes-friendly |
 |
Chocolate milk, low-fat Low GI, but sugary |
37 | 10 | 26 g | 250 ml | Low-GI |
 |
Yogurt, plain | 35 | 3 | 9 g | 200 g | Low-GI, South Beach P1, Mediterranean, Diabetes-friendly |
 |
Greek yogurt, plain Not formally tested |
Not tested | — | 7 g | 170 g | Low-GI, South Beach P1, Mediterranean, Diabetes-friendly |
 |
Fruit yogurt, sweetened Low GI, but sugary |
33 | 10 | 31 g | 200 g | Low-GI |
 |
Hard cheese (cheddar, parmesan) | No GI | ~0 | 0 g | 30 g | Low-GI, South Beach P1, Keto, Mediterranean, Diabetes-friendly |
 |
Cottage cheese | No GI | ~0 | 4 g | 120 g | Low-GI, South Beach P1, Keto, Mediterranean, Diabetes-friendly |
 |
Ricotta | No GI | ~0 | 2 g | 60 g | Low-GI, South Beach P1, Keto, Mediterranean, Diabetes-friendly |
 |
Cream cheese | No GI | ~0 | 1 g | 30 g | Low-GI, Keto, Diabetes-friendly |
 |
Butter | No GI | ~0 | 0 g | 1 tbsp | Low-GI, Keto, Diabetes-friendly |
 |
Heavy cream | No GI | ~0 | 1 g | 30 ml | Low-GI, Keto, Diabetes-friendly |
 |
Ice cream | 51 | 7 | 13 g | 50 g (1 small scoop) | Low-GI |
Grouped by type: milks, yogurts, cheese and fats, then ice cream. GI: low 55 or less, medium 56–69, high 70+. GL per serving: low 10 or less, medium 11–19, high 20+. “No GI” means too little carbohydrate to test. 250 ml is about 1 cup.
Why dairy tests low
Lactose is a slow sugar. The natural sugar in milk raises blood sugar much more gently than glucose does, and dairy’s protein and fat slow digestion further. That’s why plain milk and yogurt land in the 30s.
Sweetened dairy fools the GI. Chocolate milk (37) and fruit yogurt (33) still test low, but each carries 26–31 g of carbs, most of it added sugar. This is a case where GI alone misleads, which is why we don’t list them as diabetes-friendly.
Plant milks vary widely. Unsweetened soy milk (34) and almond milk (about 1 g of carbs) behave like dairy or better. Oat milk (69) and rice milk (86) don’t: during processing, their starch is broken down into quick-digesting sugars.
Cheese, butter, and cream are fat and protein. They have no meaningful carbs, so no GI. For blood sugar they’re neutral; for overall diet, portion size is what matters.
Best and worst picks
Everyday picks
- Plain Greek yogurt
- Plain yogurt (35)
- Milk, skim or whole (32–39)
- Unsweetened soy milk (34)
- Unsweetened almond milk
- Cheese, cottage cheese, ricotta
Fine in moderation
- Butter and cream
- Cream cheese
- Coconut milk
- Ice cream (51), a small scoop
Limit
- Rice milk (86)
- Oat milk (69)
- Sweetened fruit yogurt
- Chocolate milk
Smart swaps
| Instead of | Try | The difference |
|---|---|---|
| Rice milk | Unsweetened almond milk | GL 28 → near zero |
| Oat milk | Unsweetened soy milk | GI 69 → 34 |
| Sweetened fruit yogurt | Plain Greek yogurt with fresh berries | 31 g carbs → about 10 g |
| Chocolate milk | Plain milk | 26 g carbs → 12 g |
| Flavored coffee creamer | A splash of cream or milk | Skips the added sugar |
Low-GI dairy shopping list
- Plain Greek yogurt
- Plain regular yogurt
- Milk: skim, low-fat, or whole
- Unsweetened soy or almond milk
- Cheese
- Cottage cheese
- Ricotta
Reading the label:
- Look for “plain” and “unsweetened.” Plant milks labeled “original” usually have added sugar.
- Plain yogurt has about 4–5 g of natural sugar per 100 g. Anything well above that is added sugar.
- “Low-fat” yogurts often make up for the missing fat with sugar. Check the sugar line, not just the fat.
Tips to help you succeed
- Make your own fruit yogurt. I buy plain Greek yogurt and stir in berries myself. It tastes fresher and has about a third of the carbs.
- Use dairy to soften a meal. Milk with cereal or yogurt alongside fruit adds protein that slows down the carbs.
- Pick your plant milk carefully. If you skip dairy, unsweetened soy or almond milk are the low-GI options. Oat and rice milk aren’t.
- Keep cheese portions honest. A 30 g serving is about the size of two dice. It’s easy to eat three times that.
- Treat ice cream as a treat. Its GI is low, but a typical bowl is three or four of the small scoops listed here.
How I eat dairy
Plain Greek yogurt with berries and a few walnuts is a regular breakfast for me. I use unsweetened almond milk in smoothies and a splash of regular milk in coffee. Ice cream is a weekend thing, in a small bowl.
Frequently asked questions
Is milk low glycemic?
Yes. Milk tests at 32–39 depending on fat content, with a GL of 4–5 per cup.
Which yogurt is best for blood sugar?
Plain Greek yogurt, with about 7 g of carbs per serving, followed by plain regular yogurt (GI 35). Sweetened fruit yogurt tests low too, but it carries about 31 g of carbs, much of it added sugar.
Is oat milk high glycemic?
It’s medium, at 69, with a GL of 11 per cup. Rice milk is higher at 86. Unsweetened soy or almond milk are better choices if blood sugar is your focus.
Does cheese raise blood sugar?
Hardly at all. Hard cheeses have essentially no carbohydrate, and cottage cheese and ricotta have only a few grams per serving.
Can you have dairy on South Beach or keto?
South Beach Phase 1 allows low-fat dairy: skim or 1% milk, plain yogurt, and reduced-fat cheese. Keto favors cheese, cream, and butter; milk and yogurt are limited because a cup of milk has about 12 g of carbs.
Printable dairy list
A free one-page version of this list is coming soon. For the full printable set covering every food group, see the glycemic index food lists at Health List Now.
GI values vary between tests. This page is general information, not medical advice. Last reviewed October 2026.